How to Treat Spaciness & Mental Fatigue With Nutrition

by
AUBRI JOHN Aug. 14, 2017

Aubri John

Aubri John has been a contributing researcher and writer to online physical and mental health oriented journals since 2005. John publishes online health and fitness articles that coincide with her licensed clinical skills in addictions, psychology and medical care. She has a master's degree in clinical social work and a Ph.D. in health psychology.

Difficulty focusing, poor decision making and an overall feeling of overwhelm can occur from mental fatigue. Various factors contribute to this temporary cognitive blundering, such as lack of nutrients, lack of sleep and overexertion. Spaciness and mental fatigue happen in different ways per individual. However, if you experience this on a regular basis, your daily functioning can suffer and in some cases, an underlying medical condition is cause, notes MedlinePlus.com. Call your doctor right away if your mental fatigue is accompanied by weight loss, headache, dizziness, blurred vision and suicidal thoughts. Mental and physical fatigue may be a sign of a more serious underlying illness. In most instances of short-term mental fatigue and spaciness, a nutritional remedy restores clarity and balance so you can return to working or engaging your day with full mental faculty.

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Step 1

Start eating complex carbohydrates. Carbohydrates are either grouped as simple or complex. The simple carbohydrates provide an immediate sugar rush or energy burst, followed by a crash, which can increase mental fatigue. Choose complex carbohydrates such as whole grain breads, pastas or potatoes to sustain mental and physical energy. Merck Manuals Online Medical Library indicates that complex carbohydrates provide energy to the body more slowly because they take longer to break down and get absorbed into the bloodstream. In addition to eating complex carbohydrates, balance your meals with healthy unsaturated fats and protein to sustain mental clarity longer during your day. Consider meals such as tuna on wheat bread with a side of carrots for preventing spaciness and fueling the body during the day.

Step 2

Add an iron-rich food source to your snack or lunch meal. A lack of iron results in slowed mental processes, which impairs your cognitive performance. Make sure you are not suffering from a significant iron deficiency by checking with your physician and obtaining blood tests. In the event of low iron, increase your dietary intake through eating foods such as lentils, soybeans or lean red meat. To properly absorb iron, add a vitamin C source such as oranges, broccoli or vegetable juice cocktail, notes the Centers for Disease Control and Prevention.

Step 3

A banana is a good source of potassium and can improve mental clarity.Photo Credit: Baloncici/iStock/Getty Images

Eat a banana. Potassium is an important mineral to the body as well as an electrolyte, which aids in fluid balance. To improve mental clarity, eat a banana, which is a good potassium source. Begin your day with a banana and well-balanced breakfast to beat early morning mental fog.

Step 4

Take a B vitamin.Photo Credit: milosducati/iStock/Getty Images

Take a B complex vitamin or eat meals with B vitamin sources. The B vitamins provide your body with several benefits to health, including overall central nervous system functioning. Consider taking individual B vitamins if your diet does not support this nutrient. Eating foods such as boiled eggs, lean chicken and vegetables offer B vitamins.

Tips

Get adequate amounts of sleep at night to prevent mental fatigue.

Warnings

Energy drinks provide short term relief and tend to cause a sugar or caffeine crash, which worsens mental fatigue.